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Stress

When is stress bad?

11 How stress is making us sick
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We´ve all been in stressful situations and some of us every day, as we saw in the last post there are different types of stress or different levels, many of us consider all types of stress bad but we actually need it stress.

We all know that stress is bad for us and it have a negative impact in our health but not all stress is bad, we need some of it to grow, to get stronger but we need to know how to identify when stress is good and when it´s bad so that we can act accordingly.

High levels of stress for long periods of time which is chronic stress is the type of stress that is bad for us. If we wake up late in the morning, we´re stuck in traffic, we get late to our job, our boss don´t like our work, our coworkers spend most time blaming and criticizing so the entire day we´re dealing with stress and it becomes cumulative this is why stress is so bad for us, we get to a point where our body can´t deal with that much stress for long periods of time and we get sick.

If we add to our daily stress that when we wake up every morning we get stressed by thinking on all the bills we need to pay, how many days we got left before the next paycheck, hope that our boss don´t fire us and we don´t even like what we do then it make sense that our health is not as best as it could be.

The points I made in the last paragraphs are some of the situations that keep our levels of stress high for long periods of time and we´ve got use to them, that is bad stress that type of stress is the one that have a negative impact on our lives and our health.

We won´t be able to eliminate stress completely from our lives but we need to learn how to cope with it, especially the one that is bad for us, some steps we can take to reduce it are:

1. Make sure to wake up early each morning and have time to do everything we need to do before going to work. Set the alarm clock 10 or 15 minutes earlier, leave everything we need ready from the night before.

2. Try to get out of the house earlier to avoid traffic

3. Don´t take any comments from anyone personal.

4. When we feel stressed during the day take 5 or 6 deeps breathes and focus on inhale and exhale.

5. Take some minutes every night before going to bed to meditate and take all the negative stuff from our mind.

Actually the best step we can take to lower stress is avoid negative people and negative environments, avoid situations that we know are going to stress us but for most of us this is impossible because we need the job so the 5 points will help. If you have the possibility to get another job where you can do what you love that´s great, the best thing that could happen to us is loving our job, loving what we do and working in a place where the relationship with our team and coworkers help us grow and learn.

Since we´re living very stressful lives and for some of us is hard to completely change our lives from one day to another we need to find ways to lower it and understand that not all stress is bad, many of us confuse pressure with stress and many of us want to avoid completely all types of stress and this is wrong, some stress is beneficial and pressure is not that bad if we don´t let it turn into stress.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

What happens during sleep

03 Sleep and fitness
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Most of us want to feel and perform at peak every day or at least we want to feel great and be able to go through all activities and accomplish our daily goals as best as possible but even when we want all this we do not prioritize sleep. I know some days is impossible to go to bed early and get 8 hours of quality sleep but, how many times have you stayed up late watching one more episode of Game of Thrones, a Harry Potter or Avengers movies?

I think that if we understand what happens when we sleep we will consider to give it the importance it deserves and even if we can´t get 8 hours every night we can make some changes to our lifestyle and adopt good habits that will improve the quality of our sleep and get at least 6 hours every night which will impact our life positively.

Sleep is crucial for our health and survival, specially because our brain never stops, there are so many processes going on in our brain and body while we sleep, every day our brain receives tones of information and we put our body through stress, while we sleep our body is recovering and our brain is storing information, it also takes us through movies that seem so real which are our dreams.

We´re going to keep it simple, sleep can divided in 2 phases which are deep sleep and REM, deep sleep focuses more on our body while REM focuses more on our brain.

Deep sleep

During this part of sleep all the healing and repair in the body occurs, here the body is working on recovering from the day, recover, healing and growing. Growth hormone is released during this phase but all other hormones like leptin, ghrelin, insulin are also working, the same with the systems of our body like digestive, immune they´re all working together to recover and build muscle, skin, hair.

During deep sleep our physical body is recovering, healing and growing.

REM sleep (Rapid Eye Movement)

In this part of sleep the focus is on our brain and memory, when we are awake we´re taking a lot of information that is stored in the short term memory, during sleep all that information does into a selective test, if it´s important and useful that information gets stored in the long term memory where it can last a lifetime, this is where our memories are stored and we can share the stories for years to come, if the information is not relevant, important or useful it´s deleted. Most of the information we get during the day is deleted, this clean part prevents that our brain gets filled with unnecessary stuff.

Even when memory consolidation requires both deep sleep and REM studies show that if we have any sleep issue during this stage we tend to be more forgetful. Dreams are experienced most vividly during this stage and even when the reasons or purpose of dreams are not clear it may be to help us process information and emotions.

It´s clear that we need enough good quality sleep and we need to go through both phases repeatedly every night, lack of sleep impacts all the process going on while we sleep that is why it´s harder to stay focused on what we´re doing, we tend to be more forgetful and we are more susceptible to get sick.

Optimal health physically and mentally requires good quality sleep, this compliments the other 4 principles of fitness so developing good habits for each of them leads to a better life, it´s not about being perfect in one of them, it´s about improving in all of them. If you can´t get 8 hours of sleep every day try getting 6 hours and focus on making those 6 hours the best and use tools to reduce stress which will help you improve the quality of sleep, eat real, fresh foods, workout every day and stay as far as possible from negative people, be more positive all day.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Why micronutrients matter

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Food is fuel for our body, we need to give it the right nutrients and the energy it needs for its daily functions and to support our fitness goals.

As we saw in earlier posts, food is divided in 3 macronutrients which are proteins, fats and carbohydrates each of them provides our body with nutrients and our body needs them in large quantities and there are also micronutrients which our body needs in smaller quantities. This micronutrients are vitamins and minerals and they are essential for optimal health and preventing diseases, they all have an specific function in our body.

The best way to get this nutrients is through food but nowadays we need to consume a lot of highly nutritious food to get the amounts our body needs, the reason why is because the soil is depleted, we don´t get the same amount of nutrients in vegetables that some years ago, this is why many people decide to take supplements like multivitamins and minerals.

If we are deficient in any of them our body won´t work properly and in some cases the negative effects are not that bad; examples of this can be chapped lips,  hair loss but things can get really bad and cause a lot of health issues.

All systems in our body from the digestive system, nervous system, circulatory system, skeletal system, muscular system, etc; they all need vitamins and minerals, some of them may need more vitamins, others more minerals but they all need some amount and all this systems work in conjunction, talking about how our body works can get really complex and I´m not an expert so we´re going to keep it simple with what we need to know not only to reach your fitness goals but to live a better life.

The reason why I don´t like diets that eliminate a food group is because of a lack of micronutrients, people who follow restrictive diets like ketogenic or vegan for example need supplements to give their bodies the nutrients they´re missing from the foods they´re avoiding.

Fruits and vegetables are loaded with nutrients and are low in calories, they are also high in fiber which also important this is why many fitness people that start following a weight loss program go with vegetables and salads and some of them avoid meats, fish and other proteins and also avoid fats which are crucial for our health.

We´ll find that there are 13 essential vitamins: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K. Their function is primarily focus on energy and supporting all the systems of the body to function properly. Minerals like calcium, potassium, sodium etc; some of their functions are focus on building and maintaining healthy bones, hair, teeth.

They are all needed in different quantities and apart from helping your body function properly they can help prevent diseases and infections by getting some systems strong like the immune system. If you are deficient of some vitamins or minerals your body tells; if we feel tired, weak, we lack concentration, suffer insomnia, feel fatigue that means that we´re deficient in micronutrients.

What we can do is follow a nutrition program based on real, fresh foods we don´t need to follow strict diets just make sure that our meals are cooked with real, fresh ingredients and avoid junk, processed and fast foods as much as possible. Processed foods lack nutrition that´s why in some products have been fortified with vitamins and minerals, also some processed products deplete our body from vitamins and minerals so the more you can stay away from them the better.

In another post we´ll talk about supplements but you need to consult with your doctor first before taking any of them. and actually the best step we can take today is start developing healthy eating habits, we need to focus on food first.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Types of stress

01 Types of stress
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The 5 principles of fitness are crucial to help us achieve any fitness goal and for overall health, stress is one of them and it has become a cause of different health problems nowadays.

There are different types of stress and we need to understand each and know how to identify it so that we can act the best way possible and learn that not all stress is bad.

There are 3 types of stress which are: Acute stress, Episodic acute stress and Chronic stress.

1. ACUTE STRESS

Have you ever ride a roller coaster or a crazy sport? That experience or feeling is acute stress, also the feeling we get the moment we get out of our comfort zone to start a new project. The deadline we need to meet for our project at school or work. That excitement, fear, anxiety, tension in your muscles are all symptoms of this stress. This one is short term and all of us experience it on a daily basis. We need this type of stress.

2. EPISODIC ACUTE STRESS

This one is when acute stress happens very frequently, people with this type of stress tend to be very negative in every aspect of life, everything that could go wrong always go wrong. They are anxious, angry, sometimes aggressive, impatience and it can be hard to deal with them, they´re always the victims of their circumstances instead of wondering why all this things happen to them.  The biggest problem with them is that they don´t realize they have a problem, they´ve learnt to make this type of stress as part of their lives so for them it´s normal.

3. CHRONIC STRESS

When stress continues for long periods of times it becomes chronic stress, it comes from constant demands of pressure every single day in school, jobs, families. this type of stress is so unhealthy that it can destroy our mind and body. When people feel so drowned in so many problems and they got to a point where they get overwhelmed and stop thinking about solutions, they just give up and surrender to stress, the biggest problem with this is that people get used to it, most of us live our lives with chronic stress and we don´t even know it´s there, we think it´s how we´re supposed to live and this type of stress is the cause of biggest health and mental problems that can end in suicide.

Now we know that stress can be really bad having a negative impact in our physical and mental health and there´s also good stress that can have a positive impact in our life if we now how to use it. The level or type of stress determines how we need to act or respond, in many cases we are able to follow tools that can help us lower it but there can be cased where we need to talk to a professional if things have gone too far.

Stress is a response to any experience and the level of it goes accordingly to the experience or situation we lived and how we are able to cope with it, we all take every situation in very different ways and they all affect us in different degrees, we need to consider this so that we know how to respond and even be prepared for any situation.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Phases of sleep

22 What happens during sleep
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We all know that sleep is crucial for our health and one night of poor sleep will impact our day, when this lack of sleep is constant the negative effects increase but what happens while we sleep?  There are so many things going on in our brain and body that help us recover from the day and get ready for what´s to come.

Nowadays people in different industries like fitness and health are giving more importance to sleep because there are so many things going on and a lack of sleep or poor quality can be the cause of health problems and there´s still people who don´t give the importance it deserves and claim that some of the most amazing minds that have lived didn´t get what´s consider enough sleep in the 7 to 8 hours which is completely true but the research on how those amazing minds manage to keep going with little to no sleep is not conclusive. For now we´ll talk about the phases or stages of sleep because it´s important that we understand at least the basics of it.

Reading books and research, some divide the phases or stages of sleep in 4 others in 5 the way I see it and to keep it simple is considering 4 phases:

1.- Phase one.- When we fall asleep our brain produces alpha and theta waves, this phase last just a couple minutes and it´s when we can be easily woken. If any night we fall asleep and after a couple of minutes we woke up with any noise we were in this phase. This phase of light sleep gives way to phase two.

2.- Phase two.- During this phase the brain waves decrease in frequency and increase in amplitude, our body temperature starts to decrease and heart rate slows down.

3.- On phases three.- This phase of moderate sleep giving way to deep sleep is where it is harder to be awakened. At this stage we are not aware of noises and activity around us and our muscle start to relax and blood pressure start to lower.

4.- On phase four.- This phase is the deepest level of sleep and  is where delta waves or slow waves takes place. At this stage our muscles are relaxed and blood pressure and breathing rate lowers.

This four phases are called non-rapid eye movement, after this four phases are completed we get to a rapid eye movement which is the fifth phase or REM, while we sleep we go through cycles between non-rapid eye movement and rapid eye movement.

The first 4 phases which are part of the non-rapid eye movement are compromised of slow waves while the fifth phase or REM which is the rapid eye movement our heart rate increases, our breathing gets faster, there are rapid waves of beta, alpha and theta and our eyes can be seen moving beneath our lids. Some people have found through research that in this phase our dreams are more vivid compared to the other phases.

In this last phase is also when we can retain information, skills, improve memory and learning.

One complete sleep cycle going through all phases last around 90 minutes, each night we go through several cycles, we may go through 4 or 5 cycles per night depending on how many hours of sleep we get.

If we have sleep disorders it may be harder for us to fall asleep so we´ll get less sleep and will go through less cycles, if we wake up in the night and interrupt the cycle our body needs to start again from phase 1, the more we get awaken during the night chances are that we may never get to the phase of deep sleep which affects our entire sleep quality and we´ll get all the negative impacts of one night of poor sleep the next day.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

The importance of stress in our lives.

00 Intro
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Last year I thought that stress is bad for us, that we need to keep it low or it will have a huge negative impact in my life and health, we´ve all heard that if we´re not aware of stress it can make us sick and it can even kill us. In the past months and year this negative mindset and belief about stress had changed for me and it´s the most impactful change I have done.

We´ve all been told that stress is bad for us but we all need some stress in our lives. Yes there is one type of stress that has a negative impact in our body and health but we need to know all types of stress and understand each of them so that we can lower as much as possible the negative one while we use the others to our advantage.

Stress is key for growth, we need stress in our lives to grow physically, mentally, emotionally. If there´s no stress will stay in the same place, the same way in the comfort zone.

If we think that all stress is bad for us and can make us sick then that´s exactly what happen, if we think that not all stress is bad or even better the most stress is good for us that it will help us grow and help u reach our potential that´s what happens, it´s a shift in our beliefs and mindset.

When we go to the gym and workout we´re putting our body through stress, we know that if we want to change our body physically we need to give it the stimulus it needs to change and with an adequate nutrition program and enough recovery our body will change. The same happens with all areas of our life, if we want to change something we need to go through challenges, struggle, failures, make different choices and all that creates stress, that´s the stimulus we need to get what we want.

It all starts by changing the way we think and our beliefs about stress, instead of thinking about it as stress, pressure or anxiety we can think of it as excitement and by that our mindset will change completely and the results will be completely different and more positive.

The biggest problem is that most of us think of being under pressure or busy like the long list of mails we need to answer and the to-do-list increasing every day or even when we´re stuck on traffic or when we´re anxious for an event as stress and they are constantly seen as something negative and this creates and bring more negativity to our lives, when we think about it as excitement it motivates us, our mind focuses on the positive outcomes, it increases confidence and it´s easier for us to take action.

I mentioned before that one type of stress is bad, we need to know how to recognize it and differentiate it from the other types of stress and we also need to recognize each emotion to act accordingly, it´s not the same to be late because of traffic than to be worried about how we´re going to pay the bills or if someone we care is having health issues or when we´ve been assigned to lead a big project.

We´re not meant to stay in a comfort zone, we´re all here for a purpose and we need to set big goals, with this comes fear of not knowing what´s going to happen, stress and pressure we need this fear, stress and pressure that comes from getting out of our comfort zone and taking risks. Those are the ones that will help us learn, grow and achieve those big goals.

If we stay where we are, if we don´t take risks and challenges then we´re not living and we´ll never know what we´re capable of. We can´t let the negative beliefs about stress and pressure stop us from living, we need to identify each type of stress and know our emotions to act the best way possible. It may be to know how to calm down so that we can think and make the best decision or reframing the situation to a more positive one.

The way we respond to any situation is what makes the difference so  with stress as for any aspect of life having a positive attitude will always brings the best results, reframing situations from negative to positive, finding ways to take the most out of any situation, thinking about excitement and the best positive outcomes from any situation is the way to start. We´ll be sharing ideas and tools we can all use in our lives that help us change the way we think about stress but we need to be open to this ideas and realize that in most cases our beliefs and the way we respond makes all the difference.

Sleep

The importance of good quality sleep.

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How many times have you stayed late night watching Netflix, watching Harry Potter or any Avengers movie? or maybe on social media or finishing a project? I´ve done it too but it´s the worst we can do for our health.

Most of us do not give sleep the importance it deserves, we don´t prioritize our health until something´s wrong and sleep plays an important role on health lack of sleep has a negative impact on our body and creates a lot of problem in the short and long run.

We all know that it´s recommended that we get 7 to 8 hours of sleep every night and I understand that this may not be possible for some of us but if we create habits that help us improve the quality of sleep we can get 5 or 6 hours of good quality sleep and this combined with the other 4 principles of fitness give us amazing results.

So many things happen in our body while we sleep, recover, repair and growth are some of the important processes going on, also hormonal balance, memory and more. One night of poor sleep will low our energy levels, reduce our ability of focus and concentration throughout the day, reduce our productivity and performance, it has a big impact on insulin and this are just some of the negative effects short term, if we do this consistently then our health is at risk.

For sleep as for the other 4 principles of fitness we don´t need to over complicate stuff, we need to keep things simple to be able to develop better habits, with just small changes to our habits, routines we can improve our lives in all areas, we don´t need to go crazy with just one principle, we need to work on the 5 of them because they work together as a whole, everything needs to be in harmony so that we can get the best benefits and improve our lives by following simple tools.

Most of us have a lot of bad habits which are the ones leading to an unhealthy life and casing a lot of problems and they are also the reason why we´re not succeeding, we just need to develop new habits that take place of the bad ones and everything will change, this applies for the 5 principles of fitness and they all have the same level of importance.

For some of us getting enough good quality sleep is hard, thank to work or school it may not be possible to get the 7 to 8 hours that are recommended so what we´ll focus on is on improving the quality of sleep so that those 5 or 6 hours we´re getting are as best as possible.

If we are able to get 6 or 7 hours of sleep per day and we make those as best as possible the impact it has on our day are amazing, we have more energy, it´s easier for us to stay focused and concentrated on the activities that matter, our productivity increases, we feel amazing all day and if we do this consistently the benefits it has for our body, brain and health and incredible. We can lower the risk of some diseases just by improving the quality and quantity of sleep.

Improving quality of sleep will make all the other 4 principles easier, when we feel rested and wake up each morning recharged to hit the day that´s when amazing things happen, those are the best days of our lives, just imagine if you can do this every single day. It´s possible by improving sleep, once we start feeling great we´ll get the motivation we need to develop other good habits.

If we want to take fitness and our entire life to another level we need to prioritize our health and developing healthy habits based on simple tools is the way to go. If we have energy, if we are motivated and we are able to stay focused and keep high performance all day long we will be amazed of our potential and how much we can achieve.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Sleep and inflammation

29 Sleep and iflammation
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We all know that we need enough good quality sleep and the lack of it has negative consequences that will can see right the nest day in our mood, performance, cravings, etc. but consistent lack of sleep goes way further and the impact and consequences are bad for our health.

Lack of sleep increase inflammation but what is inflammation? Is a natural response from the immune system of our body to fight off harmful toxins that can cause diseases and also as a way to help our body heal from an injury.

Inflammation is beneficial and keeps us healthy but when it´s too often it can be the cause of many other health issues, as we said before inflammation is a response from our body to fight harmful toxins but when it´s too often this inflammations attacks healthy cells, organs, tissues and systems throughout our body which leads to chronic diseases.

Too much sleep or too little sleep both increase inflammation, poor sleep or sleep problems which cause poor sleep like insomnia, sleep apnea, waking up several times through the night also increase inflammation.

Inflammation is linked to the immune system and our immune system and sleep works according to the circadian rhythm which is the internal clock of our body. Our body does so many different jobs and they´re all scheduled through the circadian rhythm, if it goes out of time everything goes out of time and this out of sync or imbalance creates so many problems in our body, if the circadian rhythm goes out of rhythm so does the immune system which causes inflammation levels to raise.

We´ve also talked in other posts about the relation between stress and sleep, if we stressed right before going to bed we won´t be able to fall asleep and the poor quality of sleep of one night creates more stress in our body which becomes a negative unhealthy cycle that keeps inflammation in our body high.

To make everything worse and more complicated, our gut health is also important, and unhealthy gut also contributes to inflammation, we need to keep our gut healthy by exercising, following a healthy nutrition program and getting enough good quality sleep and having a healthy gut also helps us get good quality sleep so once again the 5 principles of fitness are working together.

Bad habits lead to health problems, we all know this and sleep quality is also an important part of our lifestyle, the best tool to improve sleep quality is having a sleep schedule, this way our body gets used to waking up at the same time every day and going to sleep at the same time every day, this gets the circadian rhythm of the body in balance and working effectively which makes it easier to fall asleep bringing so many positive benefits for our health which includes enough good quality sleep every night.

Inflammation protects the body and keeps us safe but when it´s too much for long periods of time it harms our body, the root cause of some chronic diseases is inflammation so we need to make sure to keep the levels right and for this we need enough good quality sleep, around 6 to 8 hours of good sleep every night and also a healthy nutrition program and exercise are key to keep the right levels of inflammation and they also improve sleep.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Identifying different stressful situations

29 Identifying stressful situations
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We all go through stressful situations at different times of our lives, but most of us don´t know how to deal with them so that it doesn´t have a negative impact in our lives and health, the problem is that for each situation there are different steps we can take because not all stress is equal.

Some of us tend to use stress and pressure as if they´re both the same but this is wrong we first need to identify if the situation we´re living is stress or pressure and then we can act accordingly. We can use pressure in our favor, this is a high level of stress that if we know how to manage we can make it work for us. There are stressful situations that we can´t use in our favor and the only thing we can do is know how to deal with it so that it doesn´t affect us negatively.

In most cases when we´re under stress we don´t have control over the situation, there will be a results or an outcome but there´s not too much we can do and we don´t have too much responsibility of those results. Stress usually comes from an external factor, it may be at work or school, at the supermarket.

When we´re under pressure it means that our performance will have an impact on the results and outcome. Pressure usually comes from inside, we get anxious and nervous because we don´t know if we´re going to meet the expectations.

The first thing we need to do is ask ourselves if there´s something we can control or if we have some responsibility in the situation. If we don´t have control and there´s nothing we can do then that´s stress so what we need to do is lower stress, we can do this by meditating, breathing and journaling. Journaling is a great tool to take all the thoughts out your the mind, meditating bring us back to the present moment and increase our awareness and breathing help us calm and relax our body and also improves our decision making.

If you are under pressure and the end result depend on you then you need to ask yourself what you need to learn, what new skills you need to acquire or if you don´t need to learn new skills identify the 3 to 5 most important tasks you need to do. In every project there are tasks or activities that are highly important and that give us the best results while other activities are not as important. Identify those 3 to 5 activities and focus on them first, in most cases does activities are the one that are harder, more complicated and take more time but are the ones that give us greater results and once we´ve done with them almost 60% to 80% of the project is done. Focus on those.

Different situations require us to act in different ways so identifying the situations first is key to know what´s the best we can do to get the best results. Our mindset plays a big role in the end results and the journey, when we have the right mindset is easier for us to find solutions and whatever we need to do also gets easier. Sometimes the journey is tough but if we have a clear vision of the results we´re looking for it´s easier to stay focus, our nutrition program and sleep habits will also have a big impact on our performance and how we deal with any stressful or pressure situation.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The power of food

13 What you eat and how much you eat
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Through the past decades until now our relationship with food has change a lot and this is the root of many problems nowadays, our diets are based on unhealthy foods, we eat too much junk, processed and fast foods for convenience but all this foods are loaded with hidden sugars, chemicals, extra ingredients, flavors that are one of the causes of health problems physical and mental.

Our mood throughout, the day, our energy levels, our ability to stay focus they all depend highly on what we eat and most of us most of the time eat too much calories and not enough nutrients, we demand too much to our body, we want to be at peak and perform great but we treat our body so bad.

If we want our body to function properly, to be efficient, to be at peak all day long and perform great we need to give the nutrients it needs and this is the power of food. The same way that what we´re eating right now is getting us sick, if we change our eating habits and eat meals prepared with real, fresh ingredients food can heal.

Food is fuel for our body, how we feel and how we look depends of what we eat, everything shows from the inside out.

I know and understand that most of us choose processed and fast food over real fresh meals thanks to the convenience in money and time, it´s easier, faster and cheaper to buy boxes of cereal and milk for breakfast than to cook some eggs every morning, we can grab some cookies, or chips to eat in the car because we´re late for school or work. Even when this options give us a solution in the short term, if we think about our health in the long term they´re not the best option.

Our body needs nutrients to function efficiently not calories, with processed, junk and fast food we´re giving our body too much calories and not enough nutrients, with real fresh foods we´re giving our body nutrients and less calories.

When we eat processed foods our body doesn´t know what to do with all those ingredients and it´s hard to digest and when it´s done there´s nothing that can be used, when we eat real foods our body knows what to do with them, it digest all the food and absorb the nutrients.

All real, fresh foods are loaded with micronutrients and macronutrients and our body needs both. Fiber, vitamins, minerals, proteins, fats, everything our body needs can be found in nature, there´s no reason to eat processed unhealthy foods that are only making us sick.

When we eliminate or avoid as much as possible unhealthy foods (processed, junk, fast food) and we focus on real fresh foods, inflammation on our body starts to reduce, it clears our skin, it improves mental disorders, improve systems in our body like the immune system, autoimmune system.

Food is our DNA, what we eat at every meal will have an impact on our body inside, and outside. If you love food as much as I do you need to know that it is possible to eat so many different dishes cooked with real, fresh ingredients but the hardest part is making the commitment of living healthier, we need to change our relation with food, if we use it the right way it is fuel for our body and it has the power to heal.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life. Pam